At a glance
- 17.1 g protein and 186 calories per 1/2 cup (88 g).
- 9.2 g protein per 100 calories: #157 of 536 foods in our USDA list, #9 of 39 in legumes & soy.
- 4.8 g fiber and 6 mg sodium per serving.
What is natto like to eat?
Natto is a traditional Japanese food of fermented soybeans with a strong flavor and sticky texture. It is usually stirred with soy sauce or mustard and eaten over rice for breakfast.
How can you eat more natto?
Try this
Serve over warm rice with green onionsMix with a raw or soft eggAdd to a bowl with kimchi and avocadoTop toast with natto and cheeseIs natto good on a GLP-1?
Its strong smell and sticky texture are not for everyone, so start with a small spoonful over rice to see how it sits. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does natto compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Natto | 1/2 cup | 17.1 g | 186 | 9.2 g |
| Edamame | 1/2 cup | 8.9 g | 91 | 9.8 g |
| Tofu | 1/2 cup | 21.8 g | 181 | 12 g |
| Tempeh | 3 oz | 17.3 g | 163 | 10.6 g |
Close to natto per calorie: chicken wings (9.4 g), soy milk (9.2 g), plain yogurt (8.4 g), ricotta cheese (8.3 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Look for natto in the freezer or refrigerated section of Asian grocery stores, usually in small single-serving packs.
What's the full nutrition for natto?
| Nutrient | Per 1/2 cup (88 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 186 | 211 | |
| Protein | 17.1 g | 19.4 g | 34% |
| Fat | 9.7 g | 11 g | |
| Saturated fat | 1.4 g | 1.6 g | 7% |
| Carbohydrate | 11.2 g | 12.7 g | |
| Fiber | 4.8 g | 5.4 g | 17% |
| Sugar | 4.3 g | 4.9 g | |
| Sodium | 6 mg | 7 mg | 0% |
| Calcium | 191 mg | 217 mg | 15% |
| Iron | 7.6 mg | 8.6 mg | 42% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Natto". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
